Medway Sport - Ready 2 Run Beginners: Recent Episodes
Ed Peters
Welcome to Ready 2 Run with Medway Sport. I’m Ed and I’m here to guide you through 10 sessions of solo training plans, to get you ready to run a 5K!
Medway Sport presents a 10-session solo running plan for beginner runners. Welcome to Ready 2 Run with Medway Sport. I’m Ed and I’m here to guide you through the fourth session of our solo training plans. If you’re new, I recommend listening to some brief instructions before you begin, but if you are repeating this session or already understand how it works, then feel free to skip to the start at 1:45 With the first three sessions completed, we begin to increase the challenge now, with a longer stint of running. Keep your running easy and focus on keeping your breathing steady, neither fast or slow. With 3 weeks of running behind you, this should feel a little tough but achievable. Before the session, ensure you warm up first. This will help you prepare for the run, and reduce your risk of injury. You can follow a simple warm-up with me in video form by following the links on our Beginner’s running webpage at medway.gov.uk. You can also find this session in text form on the same webpage, if you’ve already got the hang of things and would prefer your own music, or running without headphones like I do! This session is divided into running and walking parts: There will be 3 minutes of running, followed by 90 seconds of walking We’ll be repeating this 5 times, for a total of 15 mins of running. For the running, keep everything at an easy, gentle pace – there’s no need to rush! When it’s time to walk – take deep breaths, and fast strides (power-walking) to help to keep your heart rate up and ready to go again. Music sources: Excerpt of 'Upbeat Party' by Scott Holmes (https://freemusicarchive.org/music/Scott_Holmes) is licensed under CC BY -NC Attribution-NonCommercial License. Excerpt of 'Inspirational Outlook' by Scott Holmes (https://freemusicarchive.org/music/Scott_Holmes) is licensed under CC BY -NC Attribution-NonCommercial License.
Medway Sport presents a 10-session solo running plan for beginner runners. Welcome to Ready 2 Run with Medway Sport. I’m Ed and I’m here to guide you through the third session of our solo training plans. If you’re new, I recommend listening to some brief instructions before you begin, but if you are repeating this session or already understand how it works, then feel free to skip to the start at 1:45 Now that you have been training regularly over the last couple of weeks, the next step is to start extending the running time. We'll take this gradually each week to give your body a chance to keep up and grow stronger. Before the session, ensure you warm up first. This will help you prepare for the run, and reduce your risk of injury. You can follow a simple warm-up with me in video form by following the links on our Beginner’s running webpage at medway.gov.uk. You can also find this session in text form on the same webpage, if you’ve already got the hang of things and would prefer your own music, or running without headphones like I do! This session is divided into running and walking parts: There will be 2 minutes of running, followed by 90 seconds of walking We’ll be repeating this 7 times, for a total of 14 mins of running. For the running, keep everything at an easy, gentle pace – there’s no need to rush! When it’s time to walk – take deep breaths, and fast strides (power-walking) to help to keep your heart rate up and ready to go again. Music sources: Excerpt of 'Upbeat Party' by Scott Holmes (https://freemusicarchive.org/music/Scott_Holmes) is licensed under CC BY -NC Attribution-NonCommercial License. Excerpt of 'Inspirational Outlook' by Scott Holmes (https://freemusicarchive.org/music/Scott_Holmes) is licensed under CC BY -NC Attribution-NonCommercial License.
Medway Sport presents a 10-session solo running plan for beginner runners. Welcome to Ready 2 Run with Medway Sport. I’m Ed and I’m here to guide you through the second session of our solo training plans. If you’re new, I recommend listening to some brief instructions before you begin, but if you are repeating this session or already understand how it works, then feel free to skip to the start at 1:30. This session builds a little on the first one, getting you running for a little longer each time. There's still plenty of walking involved to allow you to recover between the runs. Before the session, ensure you warm up first. This will help you prepare for the run, and reduce your risk of injury. You can follow a simple warm-up with me in video form by following the links on our Beginner’s running webpage at medway.gov.uk. You can also find this session in text form on the same webpage, if you’ve already got the hang of things and would prefer your own music, or running without headphones like I do! This session is divided into running and walking parts: There will be 90 seconds of running, followed by 90 seconds of walking We’ll be repeating this 8 times, for a total of 12 mins of running. For the running, keep everything at an easy, gentle pace – there’s no need to rush! When it’s time to walk – take deep breaths, and fast strides (power-walking) to help to keep your heart rate up and ready to go again.
Music sources: Excerpt of 'Upbeat Party' by Scott Holmes (https://freemusicarchive.org/music/Scott_Holmes) is licensed under CC BY -NC Attribution-NonCommercial License. Excerpt of 'Inspirational Outlook' by Scott Holmes (https://freemusicarchive.org/music/Scott_Holmes) is licensed under CC BY -NC Attribution-NonCommercial License.
Medway Sport presents a 10-session solo running plan for beginner runners. Welcome to Ready 2 Run with Medway Sport. I’m Ed and I’m here to guide you through the first session of our solo training plans. If you’re new, I recommend listening to some brief instructions before you begin, but if you are repeating this session or already understand how it works, then feel free to skip to the start at 1:50 This is a nice and gentle session, which will get you running for short periods at a time, and get you going on your journey to 5K fitness. We’ll keep everything easy, and allow plenty of walking – it’s all great exercise for the legs, and it will help get you running even better in the weeks to come. Before the session, ensure you warm up first. This will help you prepare for the run, and reduce your risk of injury. You can follow a simple warm-up with me in video form by following the links on our Beginner’s running webpage at medway.gov.uk. You can also find this session in text form on the same webpage, if you’ve already got the hang of things and would prefer your own music, or running without headphones like I do! This session is divided into running and walking parts: There will be 60 seconds of running, followed by 90 seconds of walking We’ll be repeating this 7 times, for a total of 8 mins of running. For the running, keep everything at an easy, gentle pace – there’s no need to rush! When it’s time to walk – take deep breaths, and fast strides (power-walking) to help to keep your heart rate up and ready to go again.
Music sources:
Excerpt of 'Upbeat Party' by Scott Holmes (https://freemusicarchive.org/music/Scott_Holmes) is licensed under CC BY -NC Attribution-NonCommercial License. Excerpt of 'Inspirational Outlook' by Scott Holmes (https://freemusicarchive.org/music/Scott_Holmes) is licensed under CC BY -NC Attribution-NonCommercial License.